Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Oat Bran
Raw Oat Bran (Raw) contains 17.3g of protein per 100g, with 7.0g fat, 66.2g carbohydrates, and 246 calories. This makes it a good protein source. Source: USDA FoodData Central.
USDA FoodData Central #168872 · Data as of Jan 2026 · All values per 100g
Oat bran, raw
High FiberLow SugarNutrient Dense
| Nutrient | Amount per 100g |
|---|---|
| Protein | 17.3 g |
| Calories | 246 kcal |
| Total fat | 7.0 g |
| Carbohydrates | 66.2 g |
| Saturated fat | 1.328 g |
| Cholesterol | 0 mg |
| Fiber | 15.4 g |
| Sugars | 1.45 g |
| Sodium | 4 mg |
| Potassium | 566 mg |
How protein-efficient is Raw Oat Bran?
Protein Energy
Moderate28%
of calories from protein
Moderate. You're getting protein, but also plenty of carbs or fats.
Fat Ratio
2.5
grams protein per 1g fat
Moderate. Contains a fair amount of fat.
Calories for 30g
427
calories
Pricey. You have to eat 427 calories just to get your protein.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)1.328g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)5.1g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Good for Recovery Sodium
4mg
Electrolyte
Potassium
HIGH
566mg
Electrolyte
Magnesium
235mg
Recovery
Iron
5.41mg
Energy
*Electrolytes support hydration and muscle contraction.
Raw
17.3g
Cooked
3.2g
Similar High-Protein Foods
Compare Raw Oat Bran
See how Raw Oat Bran stacks up against other protein sources
Source: USDA FoodData Central
Verified: 2026-01-05